Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Technique review: four positions of the push press. Resetting after every rep in training mode. Fast cycling of the push press in performance mode. (5 min)

2. Push press 3-3-3-3-3-3-3. Work up to a best triple for the day. Be on guard against doing sloppy, slapdash push jerks instead of push presses--make sure you're locking out overhead with your knees straight. (15 min)

3. "FIGHT GONE BAD! (PVCF Ed.)" One minute for max reps at each of the following stations: Wallballs Muscle cleans Box jumps Push Press Row (calories)

Rest for one minute and then repeat for a total of three rounds. Score is total reps.

This is a proprietary version of FGB. The sumo deadlift high pull has been replaced by the muscle clean, because the MC has greater transferability, and is less likely to be executed poorly in pursuit of more reps. Also, for reasons of safety, we discourage rebounding on box jumps. If you regularly score over 350 on traditional FGB, try today's Competitor level.

LIII and LII: wallballs @ 20/14lbs, muscle cleans @ 75/55lbs, box jumps @ 20", push press @ 75/55lbs LI: three rounds not for time of 2 x 5 wallballs, 2 x 5 muscle cleans, 2 x 5 box jumps, 2 x 5 strict press, row 10 calories. Scale weight as appropriate. Work on performing perfect mechanics consistently.

4. With time remaining, 30 L-sit knee extensions (not for time)

Have fun!